5 tips to faster weightloss

1. Drink only water
Yes, 1st tip is the one that everyone know so very well. Not only does water have 0kcal, it also improves our digestive system therefore boosting our metabolism rate and it's the only liquid that truly quench thirst. So do not only drink more water but drink ONLY water.

This is the simplest way to kick off your diet! Think of it this way, you drink a glass of your favorite bubble tea or whatever shit that contain 200-400kcal and it doesn't make you feel any fuller so why not save the calories and spend it elsewhere.

I always carry my big ass water bottle everywhere I go so that I have no excuses to order any other canned drinks or any other whatever drinks. You can do so too, start by bringing water when you eat out or order only mineral water every single time you eat out. Over time, it will become a habit and you will always order water wherever you go.

2. Always choose standing over sitting
Standing burns about 50% more than sitting. Too much sitting also results in wider hips. So the next time you are in a train or bus choose standing even if there are seats. Not only will you burn more calories, you can avoid being snapped when you never give up your seats (LOL). You can also stand while watching TV, chatting on phone or even eating.

3. Do not weigh in so frequently
You might ask "Don't weigh in frequently then how I know if I lost weight?". Trust me, your clothes will tell you. To achieve a successful and sustainable weight loss is about changing the lifestyle and not about the number.

When you weigh frequently, there are likely 2 possible scenarios: one is that you didn't managed to lose your weight as fast as you expected or worst you gained some pounds (at initial stage of weight loss, it's natural to gain a little pound especially true for those who incorporate exercise). This may throw you off balance and loses focus or worst give up. Another possible scenario is that you lost weight as fast as you wanted it to or even faster than you planned it to, this may make you over confident and eat more thinking that you had already lost all the weight therefore it's ok that you binge to 'reward' yourself.

Either way from my personal experience weighing in less make you stay more in focus and make the weight loss process easier. When you finally weigh in and see that you have lost so much, the sense of achievement will put you even more in control to sustain the weight.

4. Concentrate while eating
Eating while watching TV, surfing internet or any other secondary activities makes your brain less aware of your fullness level resulting in over-eating. So the next time you take a meal, make sure you concentrate on eating and stop eating when you are about 70-80% full.

I used to eat on my dressing table whenever I eat at home. I find it very useful as I eat and look myself in the mirror and remind myself of my focus and desires, I consumed almost 50% lesser than I usually do.

5. Take the stairs
One thing good about being Singaporeans is that most of us stay in some form of high rise building which have flats and flats of stairs. Make good use of it! Climbing the stairs for 15mins can burn up to 150kcal, so the next time you leave your house or return from work give the lift a miss. If you stay really high up there like 10th floor or worst 20th floor, then take the stairs till 5th floor and take the lift up from the 5th floor.

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Losing weight is never a easy thing to do therefore there is also no easy way out of this. If you want your weight off, you have to pay a price!

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Coenzyme Q10 Boosts Energy, Promotes Heart Health and Assists Weight Loss

Coenzyme Q10 is an amazing chemical cofactor which is required by every cell in the body to produce the energy we need to live. It`s been shown to increase the level of energy to all muscles and is especially important to cardiac function as it increases energy production at an optimal rate. Coenzyme Q10 provides the necessary energy to fuel our immune system, as it mounts an attack against invading pathogens and improves the release of fat from storage by improving oxygen utilization. Our production of CoQ10 decreases as we age so it`s necessary to supplement with the correct form of this enzyme to achieve the important health benefits.

Boost Energy and Improve Heart Health
The primary unit of energy used by the mitochondria of our cells is known as ATP, and Coenzyme Q10 is the only chemical facilitator which can be used by the body to make this critical fuel. A shortage of this coenzyme means our muscles don`t function efficiently and the aging process is accelerated. Coenzyme Q10 is also a powerful antioxidant which has been shown to influence arterial elasticity.

The results of a study published in the journal Nutrition and Metabolism show that combining Coenzyme Q10 with other powerful antioxidants including Vitamins C, E and selenium significantly improved an array of cardiovascular risk factors including arterial function, blood pressure, blood sugar and protective HDL cholesterol. Billions of dollars are spent annually on pharmaceuticals which are largely ineffective at improving cardio biomarkers and have the potential to wreak havoc throughout the body.

Provides Critical Energy for Strong Immune System Function
Our immune system requires considerable energy to combat potentially lethal pathogens and rogue cancer cells. Coenzyme Q10 has been found to help boost our immune system when an invader is detected. The coenzyme works at the cellular level by providing critical support for our natural killer cells which are the first line of defense in detecting and removing viral and bacterial invaders.

Coenzyme Q10 has also been shown to lower levels of damaging systemic inflammation by down regulating the secretion of chemicals (NF-kappaB) which lower our immune response. Researchers have shown that increasing blood levels of the coenzyme can raise antibody response by 57% which improves the time it takes for our immune system to respond to an invader.

Burn More Fat and Assist Weight Loss Efforts
Coenzyme Q10 provides needed energy to improve the effectiveness of exercise as it increases oxygen utilization and fat metabolism. By improving the efficiency of how raw energy components are converted into ATP, coenzyme Q10 stimulates metabolic rate and controls how quickly fat is released from our white adipose tissue. Researchers have found that combining Coenzyme Q10 with regular aerobic exercise significantly increases fat release compared with just exercise alone.

The importance of Coenzyme Q10 to human health has been confirmed by a large number of scientifically validated studies. Benefits include improved cardiovascular and immune system health from the nutrient's ability to lower inflammation, increase antioxidant status and assist metabolic function. Most adults need to supplement with 100 mg each day to improve health and dramatically lower disease risk.

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The Dangers of Excess Body Fat

Most people's primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you're obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are "full," the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can't use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

Reducing Body Fat Reduces Disease Risk

The good news is that reducing body fat reduces the risk of disease. At the University of Pittsburgh, researchers studied 159 people as they followed a weight management program. The subjects were under age 45 and 30-70 pounds overweight. Those subjects who were able to shed just 10-15 percent of their weight and keep it off during the 18-month study showed significant improvement in HDL cholesterol and triglyceride levels, waist-to-hip ratio, and blood pressure. In fact, according to the New England Journal of Medicine, body fat reduction is a more powerful modulator of cardiac structure than drug therapy.

For people with a family history of heart disease, an active lifestyle can slow or stop the process for all but those with serious genetic disorders. Studies by Dean Ornish, MD, have shown that a comprehensive intervention program that includes regular physical activity, a low-fat diet and a stress reduction program can even reverse the heart disease process.

Evidence also shows that an active lifestyle and its help in reducing body fat is associated with a reduced risk for some types of cancers: prostate for men, breast and uterine cancers for women. (Frisch, et al 1985)

In addition, regular physical activity and a low-fat diet are successful in treating non-insulin dependent diabetes (NIDDM); for some patients, it has reduced or eliminated the need for insulin substitutes. In general, regularly active adults have 42 percent lower risk of developing NIDDM.

Gaining Weight Happens to Most of Us

The average American gains at least one pound a year after age 25. Think about it. If you're like most Americans, by the time you're 50, you're likely to gain 25 pounds of fat, or more. In addition, your metabolism is also slowing down, causing your body to work less efficiently at burning the fat it has. At the same time, if you don't exercise regularly, you lose a pound of muscle each year. Consequently, people are not only increasing their body fat stores, increasing their risk of disease, but they're also losing muscle, increasing the risk of injury, decreasing activity performance, and further slowing down metabolism.

Very few Americans exercise in any significant way. The President's Council on Physical Fitness and Sports estimates that only one in five Americans exercises for the healthy minimum of 20 minutes, three or more days a week. In fact, the average American gets less than 50 minutes of exercise per week. Even worse, two out of five Americans are completely sedentary.

The Answer: Healthy Eating and Physical Fitness

But there is hope. Moderate weight loss--of fat, not muscle--and a healthy and active lifestyle--not dieting--have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So, are you willing to be patient and make gradual changes in your life that will lead to a healthier, happier you? Once you have made the decision to go forward and accept change, the hard part is over. Sure, there is plenty of work to be done, but it really doesn't matter how long this new process takes. If you allow changes to take place over several years, your body will adjust comfortably, and you will be more likely to maintain the healthy lifestyle permanently.

When you begin achieving improvements in energy and physical and psychological performance, the fun and excitement you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a safe and effective weight management program.

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Green Tea Lowers Body Weight and Reduces Fat Accumulation

Compelling evidence presented in the journal Nutrition Research makes the irrefutable connection among green tea consumption, lowered body weight and reduced levels of dangerous belly fat. Drinking between 5 and 8 cups of green tea each day was shown to lower body weight by 5.6% and to decrease abdominal fat stores by 17.8% over a period of 8 weeks. Green tea consumption has long been associated with lowered risk of cancer, metabolic syndrome and heart disease. This research provides compelling evidence that green tea boosts metabolism to target fat stores and assists weight loss efforts.

Green tea extracts have been researched extensively over the past decade and are shown to dramatically lower the risk of Alzheimer`s disease and dementia, cardiovascular disease and many forms of cancer. Additional studies have shown that the polyphenols in green tea are a significant factor in improved oral health and can provide necessary support for weight management and control. Green tea is composed of four primary polyphenols (epigallocatechin gallate (EGCG), epigallocatechin, epicatechin gallate, and epicatechin) that are shown to influence genetic signaling and metabolic rate.

The study was conducted by Polish researchers and used an animal model to determine weight loss and fat accumulation characteristics. The researchers also analyzed cardiovascular risk factors and atherogenesis over an 8 week period. The animals were fed a high fat diet and drank green tea made from either a 1.1% or 2% extract of the active phenolic compound. The results indicate that body weight and fat reduction are dose dependent with maximum results (5.6% lower body weight, 17.8% fat reduction) achieved with the 2% extract.

Researchers also found that both concentrations of green tea extract reduced atherogenesis (initial loss of coronary artery elasticity leading to artery hardening and future heart disease) by 14.3% compared to non-supplemented subjects. The study authors did not determine the mechanism for cardiovascular risk reduction. Prior research has shown that the potent antioxidant content of green tea is responsible for significantly lowered levels of oxidized LDL cholesterol and increased particle size that are consistent with reduced heart disease risk.

This study used the equivalent of 5 to 8 cups of green tea consumed each day to achieve optimal weight management, fat reduction and cardiovascular risk reversal. Researchers found that the green tea concentration is important to achieve optimal weight lowering results. Drink 6 cups of fresh brewed, non-fluoridated green tea daily (or take a standardized green tea extract supplement) to help prevent coronary artery disease, assist weight loss and boost fat reduction efforts.

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100 Painless Ways to Cut Calories

REACHING YOUR FAT-LOSS GOALS may be easier than you think. To lose a pound of fat a month, all you need to do is cut 100 calories a day from your diet, assuming the intake and expenditure of all other calories remains the same. That's because a pound of body fat is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you're cutting 3,100 calories--or about a pound.

Wait...a pound a month? Isn't that a little slow? Well, mounds of research indicate that you're more likely to keep weight off if you lose it slowly. Besides, losing a pound a month doesn't require drastic changes in your eating habits. It can be as simple as eating two egg rolls with your Chinese stir-fry instead of three. Here are 100 painless ways to cut 100 or more calories a day. As a bonus, they all reduce fat or sugar, which means, calorie for calorie, you're getting more vitamins and minerals.

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.

12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.

13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.

14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.

15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.

16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.

17. Replace 2 biscuits with 2 dinner rolls.

18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.

19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.

20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.

21. Replace an apple muffin with a high-fiber English muffin.

22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.

23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.

24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.

25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.

27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.

28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.

29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.

30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.

31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.

32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.

33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.

34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.

35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.

37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.

38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.

39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.

40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.

41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.

42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.

43. Order a sandwich on cracked wheat bread instead of a croissant.

44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.

45. Split an apple Danish with a friend rather than eat the entire thing.

46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.

47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.

48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.

49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.

50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.

51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.

52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.

53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.

54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.

55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.

56. Replace 3 fish sticks with 3 ounces of grilled halibut.

57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.

58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.

59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.

60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.

61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.

62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.

63. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.

64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.

65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.

66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.

67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.

68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.

69. Pass on the second helping of mashed potatoes.

70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.

71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.

72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.

73. Snack on a papaya instead of a bag of M&Ms.

74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.

75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.

77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

78. Replace 2 brownies with 2 fig bars.

79. Eat 2 meatballs instead of 4 with your spaghetti.

80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.

81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.

82. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.

83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.

84. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.

85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.

86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.

87. Eat a turkey sandwich instead of a chicken salad sandwich.

88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.

89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.

90. Order your Quarter Pounder without cheese.

91. At Jack in the Box, eat a regular taco instead of a super taco.

92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.

93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.

94. Order a sandwich with barbecued chicken instead of barbecued pork.

95. Replace 1 cup of corn with 1 cup of carrots.

96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.

97. Have a single scoop of ice cream instead of a double scoop.

98. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.

99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

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